Amazing nutrients in eggs
Hi, welcome to another Wonderful Wednesday. Today we continue to explore the numerous reasons to include eggs into your Healthy Eating Program in order to BURN that BELLY FAT
For more info as well as yummy recipes see the blog at www.turbotrim.co.za/blog
Eggs are abundant sources of several nutrients necessary for the proper functioning of the human body.
Egg whites are an excellent source of protein along with a significant amount of vitamins and minerals. Selenium, vitamin D, B6, and B12 (also called cobalamin); and minerals such as phosphorus, zinc, iron, and copper are rich in egg whites. Our bodies need Vitamin B12 to metabolize fat. Eggs contain the most concentrated source of vitamin B12 by weight when compared to milk and meat. 100 grams of chicken eggs contain 18% of the vitamin B12 i.e. each egg contains 0.89 micrograms of vitamin B12. A single large chicken egg contains roughly 72 calories
It is highly recommended to eat eggs for breakfast. It gives you a lot of energy and is an excellent source of protein.
Egg Yolks contain more calories and dietary cholesterol than egg whites. Fat-soluble vitamins A, D, E and K, and lecithin are present in good amounts in egg yolks.
Pairing protein and fat is key. To keep yourself full for as long as possible—one of the greatest challenges of dieting—the combination of fat and protein should be your go-to. Eggs are a source of fat and protein, which are both nutrients that contribute to satiety. When including foods to aid in weight loss or maintenance, it is recommended to pair food groups to increase satisfaction.
Protein takes longest for our bodies to break down, but fat delays gastric emptying, and therefore, the combination of the two helps keep us fuller for longer. Staying full between meals is essential for weight loss, as it cuts down on mindless snacking and helps prevent feelings of deprivation.
Consuming fats isn't what makes you gain kilos.
Eggs, even the full yolk, are lower in fat than you might think. One large egg has about five grams of fat, which is less than 10 percent of the total fat needs per day for someone consuming 2,000 calories per day. Plus, research published in the journal Diabetes and Endocrinology has proven that consuming fats is not the enemy. In fact, adhering to a high-fat Mediterranean diet can help you maintain a lower body weight.
Eggs are a low-calorie food. If you happen to be counting calories, you can count eggs in, because they're a solid, filling low-calorie food. One large egg has about 72 calories.
If you want to reduce your calorie intake to lose weight, you need to ensure that you don’t miss out on protein, vital vitamins, and nutrients, and eggs are a great way to ensure you still get these. And they will fit right into your weight loss routine, too. As far as weight goes, since eggs contain about six grams of protein each and the necessary fat and vitamins the body needs, they help people stay satisfied or fuller longer, which may help decrease overall calorie intake.
Look out for our yummy egg recipe today.
BABY SPINACH, EGG AND SESAME SEED SALAD
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BABY SPINACH, EGG AND SESAME SEED SALAD
Spinach Salad with eggs, tomatoes, cucumbers, sesame seeds, and easy healthy salad dressing. A simple recipe for a weeknight or a celebration table.
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 20 minutes
- Yield: 8 servings
- 1 Large box of organic baby spinach, pre-washed
- 4 hard-boiled eggs, sliced
- 1 cup cherry tomatoes, cut in halves
- 1 long English cucumber, sliced
- 2 cups mushrooms, sliced
- 2 tbsp sesame seeds, toasted
- 1/3 cup olive oil, extra virgin
- 3 tbsp apple cider vinegar
- 2 tbsp Dijon mustard
- 2 tbsp soy sauce or Coconut Aminos
- In a large salad bowl, add baby spinach, eggs, tomatoes, cucumber, mushrooms, and sesame seeds.
- In a small jar, add olive oil, apple cider vinegar, Dijon mustard, and soy sauce. Screw-on lid tight and shake until well mixed.
- Pour dressing over salad before serving and toss gently. Serve immediately.
The dressing can be refrigerated for up to 2 weeks. Olive oil hardens when refrigerated. Just place a jar with the dressing in a bowl with hot water for a few minutes. Always shake the dressing before serving.
How to make candied pecans for spinach salad? If you would like to “glorify” simple spinach salad with candied pecans, here is how to make them:
- In a large skillet, add 1 cup pecans and toast them on medium heat for 5 minutes or until fragrant, stirring often.
- Turn off heat and add 1 tbsp maple syrup.
- Stir until nuts are all coated and caramelize.